Quote (PotLimit @ May 14 2010 04:46am)

5'8 190 pds

Quote (eSora @ May 14 2010 10:57am)

145, 5'10'', Forget the name of body type but hard to gain weight/slender.

To build muscle/mass in general.


My job makes it hard to gain weight.

It took one year to gain 25 pounds. :[

Quote (iloveualot @ May 14 2010 02:40pm)

so im gonna be working tomorrow.. loading trucks with bare hands the boxes weight from 10 to 30 kg's each.. ill need to pick the box up then carry it like 20 m and put it down and later store them up like 2 m above me.. so the question i want to ask is how much calories ill burn in 8 hours of job like this? and i guess i should skip tomorrow's training because it will be to much for the muscles no?

Quote (illsonmedia @ May 14 2010 02:54pm)

what do i need to purchase (and how accurate are they) to figure out my body fat %.

I wish I got a reading before I starting working out.

To recap- I am cutting the slight fat I have, while bulking.

My weight fluxuates.  I'm 1.5 heavier today than I was 3 days ago.  I'm wondering if that's fat or muscle etc.
The past couple of days, I've been a little lax with my routine-I've been looking for a car + working full time.  Not much time to mix a protein shake while doing business.

Quote (SKCRaynor @ May 14 2010 01:20pm)

ok you're doing it wrong then.


For your height/weight you need approx 2,000 cal / day for cutting and greatly reduced carbs and increased exercise.


for true cutting try this:


1. wake up and do 20 mins of cardio on empty stomach
2. eat meal 1 consisting of 3 whole eggs + 1/2 cup oatmeal + 1/2 grapefruit
3. eat meal 2 consisting of 1 large chicken breast + 1/2 cup black beans + 1 cup broccoli
4. eat meal 3 consisting of 1 protein shake + handful of mixed berries
5. eat meal 4 consisting of 1 large chicken breast + 1 cup green beans
6. eat meal 5 consisting of approx 6oz of lean beef + 1 small salad
7. eat meal 6 consisting of 1 cup cottage cheese + cinnamon


You should fit your workout in somewhere in the middle of the day, just make sure you have your shake POST-workout so adjust accordingly. Also don't eat any sooner than 1.5 hours before lifting.


for exercise try this:


Jack up your rep scheme and reduce the time on all breaks between sets. Do a lot of breakdowns, double-breakdowns, and failure sets.


that means for example lets take bench press:

Set 1 - 15 reps of light weight to warm up
15 seconds of rest
Set 2 - 15 reps of moderately heavy weight
12 seconds of rest
Set 3 - 12 reps of heavier weight
12 seconds of rest
]Set 4 - 10 reps of much heavier weight
12 seconds of rest
Set 5 - xx reps until failure of even heavier weight
NO REST
set 6 - half of set 5's weight until failure
NO REST
set 7 - half of set 6's weight until failure


this 7 set scheme will be used for all BIG exercises (like bench, squat, deadlift, etc) in the same fashion.


for small lifts like curls, flies, extensions, etc do the following


set 1 - 15 reps light weight warmup
set 2 - xx reps until failure with moderately heavy weight
set 3 - xx reps until failure with VERY heavy weight
set 4 - 50% of set 3 until failure - but force out at least 5 reps even with semi-bad form



Every day you should be doing approx 40 sets. Immediately after training hit HIIT cardio for at least 30 mins directly post workout.


Don't forget to take bcaa's every 45 mins before/during/after training (at least 2-3g each time)

Quote (SKCRaynor @ May 14 2010 01:51am)

exactly.

1 cup oatmeal with breakfast and 20-30g simple carbs post workout for general cutting.

pre-competition (going from 8% to 4%) = 0 carbs per day total.

Quote (PotLimit @ May 14 2010 06:27pm)

Sweet thanks man. Just had a question. For the sets how should I be doing them? If my 5rep max is 160, not really sure how I should be scheming that.

Also, if im going to the gym 5 days a week, should I break my routine like, compound excercises on sun/tues/thurs and isolation exercises mon/weds? Thanks again

Quote (Blaze-Weed @ May 14 2010 08:11pm)

How much cardio a week would you go for during a clean bulk?